TRAINING . CLASSES . CROSSFIT

Delannoy and Sons knows how to get you fit, we offer tons of classes, crossfit workouts, and our staff is all certified trainers.

Delannoy and Sons
a little about..

Delannoy & Sons

The Delannoy family has always been a family that works out, we have competed in a multitude of fitness competitions over the years, so we fully understand what is needed in a gym in order to get results.  We’ve also embraced new fitness, like Crossfit, as we’ve seen the results.  Come down and check us out for the free tour.

Our Corner

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Home Workouts

While here at Delannoy and Sons we obviously have setup a premier workout facility, we understand that it’s not always possible to make it into the gym, either due to a busy schedule or travel, or maybe you aren’t feeling 100%, so here is a good write up of the types of routines you can effectively perform at home.

Yoga

Yoga is one of the best workouts you can do at home that will not only help you with recovery, but also

as Huffpost says

Just 20 minutes of Hatha yoga — an ancient form of the practice that emphasizes physical postures rather than flow or sequences — can improve cognitive function, boosting focus and working memory. In a University of Illinois study, participants performed significantly better on tests of brain functioning after yoga, as compared to their performance after 20 minutes of vigorous aerobic exercise.

Yoga also has other benefits such as

  • Lower Stress Levels
  • Increased Flexibility
  • Lower Blood Pressure
  • Improved Lung Capacity
  • Anxiety Relief

So if you are looking to improve flexibility and recovery, Yoga is a great supplement to your normal gym routine, and something that you can do anywhere.

Pilates

WebMd talks about Pilates, which is a core focused exercise developed by Joseph Pilates.

You’ll get stronger, more sculpted muscles and gain flexibility. You may also have better posture and a better sense of well-being.

Pilates is a series of moves that at first look simple, but add in the breathing and get ready to torch your core.

Body Weight

Body weight exercises like Pushups, Squats, and core focused ab exercises like planks and situps can be done anywhere, and can easily be done if you have little time.   When busy or at work you can quickly add in a few squats or pushups to get your blood pumping, or to give your mind an energy boost.  At home when you wake up, or in a hotel before a conference, performing our Favorite 300 workout is something that takes 10 minutes but will give you a great all around workout

300 Workout

  • 100 pushups
  • 100 sit ups
  • 100 squats

HIIT

HIIT workouts can be easily done outside of the gym as they can be done outside on a run, or inside doing different moves.  If you like run or bike, then add in a series of intervals where you increase your intensity for 20-30 seconds and then add a recovery interval of 20-30 seconds.  Repeat several times.

For other workouts you can look at Beachbody for their Insanity or P90X3 workouts (schedule here), of which you can find the workouts online as most do not require weights, and can be performed anywhere, hotel room or in your living room.

Full Body Weight Workout

A full body home routine with weights could be something simple as doing a round of squats, presses, curls, and pullups to get an all over pump.  You really don’t need to spend an hour working out, you can easily get a quick maintenance workout in.

No Excuses

As we’ve shown here even if you are busy, traveling, or just not feeling 100%, you can find a way to get a workout in.  It doesn’t have to be intense, and perhaps you need to recover, so having a lower intense workout is better, but all can be done at home or outside of the gym.

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Why does HIIT work?

What is HIIT HIIT or High Intensity Interval Training, is a workout built from interval training but designed to offer short recovery periods in between intense intervals. These short and intense workouts really burn calories, not only during the workout, but long after the workout is complete. The nice thing about HIIT is that there isn't an exact formula for a workout, so each workout can be completely different from the previous workout, and each trainer will be able to add their own touch to the workout design. This is a benefit because not only are you pushing yourself by doing HIIT, but you won't be bored as each workout can be completely different from the last workout.Why does HIIT work?HIIT works because

  1. HIIT increases the amount of calories burned during the workout, and because it increases the amount of recovery time needed from each HIIT session
  2. HIIT essentially forces your body to use fat cells as fuel during your workout, so not only will you burn more fat, but you'll also increase your athletic endurance
  3. In studies HIIT appears to reduce muscle loss often found with weight loss, in comparison to regular cardio.
Here's a nice workout we found on MuscleandFitness.com
10 reps first round, 15 reps second round, and 20 reps third round. 15 sec. rest between sets.1. Treadmill High Incline Walk – Fast walking pace with 5-10 lb. hand weights. (8 minute warm-up, increase incline every minute up to 10 degrees, 4 mph)2. Pistol Grip Pull-ups and/or Parallel Grip Pull-ups3. Abdominal Leg Throw Downs  – (alternate left, center, right)4. Incline Chest Press – (increase weight with each interval)5. Upper Body Ergometer (UBE) – 2 min, cadence over 80, reverse every 30 seconds
 

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What is CrossFit?

We've had a lot of people over the years come in and ask us what the heck is this CrossFit you keep talking about?  It's true, People like my mother, friends, and some customers have never heard of CrossFit, or maybe they have an idea or think it's all about lifting large heavy wheels and swinging ropes.  Well this post is for those people, and maybe for some of the people that know a little about CrossFit but not the whole store.Greg Glassman, current Crossfit CEO and Founder, created CrossFit, which took him several years to develop.  Greg created CrossFit to improve health and fitness.  As a workout CrossFit consists of varied movements, like gymnastics, weightlifting, running and rowing, and they are performed at a relatively high intensity.   These movements also reflect the core movements of life.  Each workout is designed to be performed at a high intensity, and as a result they are meant to maximize your results within your time spent working out.  Each workout is also varied so your body will not lead to stagnation, and you essentially confuse the muscles so that you and your body see dramatic gains.CrossfitIn a typical CrossFit workout there is always a community of people joining in, cheering you on, pushing each other harder, so that by the end everyone is spent but knowing they just had an amazing working.  It's the community of people that enables you to do more, to push yourself harder, to achieve more.In CrossFit you utilize data to drive your workouts.  This data is on the chalkboard keeping score and results, keeping track of the times, and having precise rules.  Having data as well as community will help push you to do more.  Think about it, if you record a time of 1 minute doing 25 pushups, the next time you will either want to do more pushups to beat your record, or do them faster than a minute.  Without this data each workout will become the same as the last one, you won't remember a thing, and you will likely be doing the same 25 pushups in a minute and wonder why you aren't seeing improvements.Anyone can do CrossFit, you don't have to be a top athlete, you don't have to be a superstar, you just have to have the desire to challenge yourself, to push yourself harder, to continually improve.  If you just step into the box, let everything go, and just go for it, you will see results.  It's inevitable.A typical class is around 1 hour, with a short warm up, a strength or skill movement to ensure your technique is solid, and a medium length intense workout that might include lifts or a plyometric movement.   It's this intensity that gets your strong and gets you results faster.What should you bring to a class?

  • Comfortable clothes
  • Water
  • Towel (we have them in the locker rooms)
  • A smile

Contact Us

Phone: 614.743.2234
Email: [email protected]
8694 Worthington Rd,
Westerville, Ohio 43082

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